Foundation • Flow • Forge | Week 2 Day 4 | Total Body Strength

Welcome to Week 2, Day 4 of Foundation • Flow • Forge! 🔥 Today is all about TOTAL BODY STRENGTH with isometric holds, Animal Flow technique work, and a progressive strength pyramid where the reps go down as the resistance goes up. ⏱️ JUMP AHEAD 12:34 — Warm-Up Begins 18:32 — Workout Begins: FOUNDATION Want to skip the intro and movement instruction? Jump to 12:34 to warm up with me or 18:32 to get straight into the workout. EQUIPMENT NEEDED 🔥 Kettlebells 🔥 Dumbbells / multiple weight options if available FOUNDATION — HOLD. We start with upper-body and core isometric strength: Single-Arm Biceps Curl Hold — :30 right / :30 left Weighted Hollow Body Hold — 1 minute Repeat ×2 FLOW — MOVE. Today we’re slowing things down and focusing on clean technique and quality movement. 3 rounds • 9 minutes 1. Underswitch — 1 minute We’re revisiting the Underswitch and focusing on cleaner positioning and movement mechanics. 2. Crab Toe Touch — 1 minute We build from our Crab position and introduce the Crab Toe Touch. 3. Ape — 1 minute We continue practicing our Ape position, weight transfer, control, and getting comfortable in the movement. Repeat ×3 FORGE — BUILD. Today we’re using a 15 → 12 → 9 → 6 strength pyramid. As the reps decrease, you have the option to increase your resistance while maintaining good form and control. ROUND 1 — 15 15 Double-Kettlebell Bent-Over Rows 15 Cossack Squats total — bodyweight 15 Side-Plank Arm Raises per side — bodyweight ROUND 2 — 12 12 Bent-Over Rows — increase weight 12 Cossack Squats total — add weight 12 Side-Plank Arm Raises per side — add a light dumbbell ROUND 3 — 9 9 Bent-Over Rows — increase weight 9 Cossack Squats total — increase weight 9 Side-Plank Arm Raises per side — increase weight if appropriate ROUND 4 — 6 6 Bent-Over Rows — heaviest controlled weight 6 Cossack Squats total — heaviest controlled weight 6 Side-Plank Arm Raises per side — heaviest controlled weight This section is about strength, not speed. Take the recovery you need and only increase your weight if you can maintain good form. Modify any movement or weight to meet yourself where you are today. HOLD. MOVE. BUILD. FOUNDATION • FLOW • FORGE 🔥 #FoundationFlowForge #TotalBodyStrength #StrengthWorkout #KettlebellWorkout #DumbbellWorkout #AnimalFlow #AnimalFlowWorkout #FullBodyWorkout #FunctionalFitness #StrengthTraining #CoreStrength #HomeWorkout #FitnessOver40 #LynsayTries